10 Home Remedies For Sprained Ankle

A sprained ankle is probably the most common of all injuries involving the joints. We all would have suffered a sprained ankle at some time or the other. It can be extremely painful and the surrounding area starts to swell within minutes. Sometimes walking or running on uneven terrain can result in a sudden sprain in the ankle and the ligament connecting the bones gets damaged. However, there are several home remedies for a sprained ankle that can relieve the pain quickly.

Causes & Symptoms

  • Causes: Accidents, Carrying heavy weights, Running or walking on uneven terrain, Intense exercising
  • Symptoms: Severe pain in and around the ankle, Inflammation, Swelling that is painful to touch, and Bruises.

10 Home Remedies For Sprained Ankle and Foot

While a sprained ankle is not a major cause of concern, it can be very painful and cause a lot of discomfort. In most cases there are several easy home remedies for a sprained ankle that offer relief from the severe pain and help reduce the swelling as well, here are the 10 best remedies:

Remedies For Sprained Ankle

10. Garlic and Almond Oil

  • Take 2 to 3 pods of fresh garlic. Wash, peel and grind it to a paste.
  • Heat 2 teaspoons of almond oil and add the garlic paste.
  • Strain the mixture and apply on the sprained ankle.
  • Leave it for 1-2 hours and wash off. Continue this for a week.

The anti-inflammatory properties in garlic reduces the inflammation. Although almond oil is used as a carrier oil, its medicinal benefits aids in the healing process. Massaging the affected ankle with garlic & almond oil 2 – 3 times a day relieves pain.

The ingredients are safe to use. However, if the pain is severe and you are unable to stand without crutches or support, please consult your physician.

9. Nirgundi Herb Leaves

  • Wrap a bunch of fresh Nirgundi (Vitex Negundo) leaves in a soft muslin cloth.
  • Boil the wrapped leaves in water. Allow it to cool. Then, place it on the sprained ankle.
  • Bind it with a strip of cloth and let it sit for an hour.
  • Repeat the process two to three times daily for a week.

Nirgundi (Vitex Negundo) is known as Five-Leaved Chaste in English, which has been advocated as a muscle relaxant and as an excellent pain killer. It is used topically and can be administered orally as well. Nirgundi leaves make an excellent home remedy for sprained ankle.

The herb is safe to use unless you already have skin allergies. However, if the pain is severe and you are unable to stand without crutches or support, please consult a physician.

8. Ice Pack

  • Wrap a handful of ice cubes in a polythene bag.
  • Apply the cold pack on the painful areas. Do not apply ice cubes directly.
  • Repeat the process 2-3 times daily for a week.

Applying a cold pack on the sprained ankle offers temporary relief from the pain as the ice makes the skin go numb. Moreover, the cold treatment also induces the body to react to the pain caused by the sprained ankle and stops bleeding in the underlying tissue. It also removes the stiffness caused by the sprain. Ice cubes are one of the best home remedies for sprained ankle and foot.

Applying a ice pack is safe. However, if the pain is severe and you are unable to stand without crutches or support, please consult your physician.

7. Turmeric Powder Poultice

  • Heat 2 teaspoons of virgin coconut oil in a ladle.
  • Add 2-3 teaspoons of Turmeric powder to make a paste.
  • Apply the hot Turmeric paste on the affected area. Bandage it neatly.
  • Let it sit for 3 to 4 hours. Repeat the process twice daily for a week.

The antibacterial and antiseptic properties of turmeric are well known. The Curcumin content has a soothing effect, controls the inflammation and helps gain relief from the pain. It has been recommended as one of the best medicines for treating skin afflictions and various aches & pains. Turmeric powder poultice is one of the best home remedies for sprained ankle.

Avoid this remedy if you skin allergies or wounds on the foot or ankle already. Other than this, there are no side effects of applying turmeric externally on the skin.

6. Olive Oil

  • Heat 2 teaspoons of virgin Olive oil gently in a ladle.
  • Apply the heated Olive oil on the sprained ankle.
  • Gently massage and let it sit for a couple of hours.
  • Repeat the process 2-3 times daily for a week.

Olive oil has some phenolic compound content, which helps get rid of the inflammation caused by the sprained ankle. Another method of using Olive oil is to the mix it with fresh egg yolk and applying this mixture on the sprained ankle. Olive oil has the properties to reduce the inflammation and give relief from the pain.

There are no reported side effects of using olive oil topically. However, if the pain is severe and you are unable to stand without crutches or support, please consult a physician.

5. Fresh Garlic

  • Wash, peel, and crush 2-3 pods of raw garlic. Heat 2 teaspoons of virgin coconut oil.
  • Add the crushed garlic paste to the oil. Apply the mixture on the sprained ankle.
  • Repeat the process twice daily for a week.

It is the antibiotic quality of garlic that helps heal wounds and bruises. Also, the antimicrobial and anti-inflammatory properties help reduce the inflammation and get rid of the pain caused by a sprained ankle.

There is no reason why this remedy should not be good. However, if the pain is unbearable, meet a physician immediately.

4. Castor Oil Massage

  • Soak a piece of clean cloth or gauze in 3- 4 tablespoons of castor oil.
  • Place the soaked gauze on the sprained ankle. Wrap the gauze with tape.
  • Let it sit for an hour or so. Remove the tape and gauze.
  • Massage with the remaining oil. Repeat the process twice daily for a week.

Castor oil is rich in a substance called ricinoleic acid which has excellent anti-inflammatory properties. It helps lessen the inflammation and relieves the pain. Castor oil is a triglyceride that has been used for treating aches and pains in the muscle, especially for treating sprained ankles.

There are no harmful effects of applying castor oil topically. However, if the pain is severe, check with a doctor.

3. Epsom Salt

  • Boil some water and fill it in a wide mouthed bowl.
  • Add 2 tablespoons of Epsom Salt in it.
  • Place the sprained foot for an hour. Repeat the process twice daily for a week.

Epsom salt has loads of magnesium sulphate which soothes the sprained ankle and gives instant relief. Although magnesium is not produced by the body naturally, it is required to get rid of the aches and pains in the body, which it does by causing certain biochemical responses.

There is no reason why this remedy should not be good. However, meet a physician if the pain is unbearable or you think that home remedies won’t help subside it.

2. Cabbage Leaves

  • Wash some fresh cabbage leaves and crush them to extract the excess juice.
  • Warm the leaves by putting them in an oven.
  • Bandage the lukewarm cabbage leaves around the sprained ankle.
  • Let it sit for an hour or so. Continue the process for a week or so.

Cabbage leaves possess special anti-inflammatory properties that help reduce the inflammation. Moreover, the pain also gets reduced considerably giving immediate relief. Cabbage leaves are loaded with vitamins and phytonutrients that help hasten the healing process. That’s the reason they make one of the best home remedies for sprained ankle.

The herbal cabbage leaves are safe to use topically. However, if you feel that this won’t help subside the unbearable pain, meet a physician immediately.

1. Lemongrass Oil

  • Mix 1 teaspoon of lemongrass oil with 4 teaspoons of Olive oil.
  • Apply the mixture on the sprained ankle. Massage for 5 to 10 minutes.
  • Repeat the process twice daily for a week.

Lemongrass oil has excellent antiseptic and analgesic properties. These qualities help heal the bruises and give immediate relief from the pain caused by a sprained ankle. Apart from being an astringent, lemongrass also relieves joint and  muscle pain.

Lemongrass is one of the best home remedies for sprained ankle and there are no known side effects. However, if the pain is too much, have it checked with a physician.

See a doctor immediately if:

  • The swelling is severe
  • The pain is unbearable and does not reduce
  • Walking or resting your leg on the ground becomes difficult

2 Comments

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  1. Hi I am a 30 your old male. I would like to clarify a doubt from you. My question is What are the Risk Factors for Sprained Ankle or a Twisted Ankle?

    • The injuries are more common for people with hind foot varus (the posture and the general nature of the heels are turned slightly towards the inside. Turning on the ankle i.e., sprained ankle or a twisted ankle is easier in this situation.
      A new sprain can be formed when one has had a history of a sprained ankle or a twisted ankle. Instability is one of the risk factors of sprained ankle or a twisted ankle in this consideration. Those who are more predisposed are those who have weak muscles especially those known as peroneals running along the exterior part of the ankle.

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